Cable Rope Lying on Floor Tricep Extension

Setup

1. 01Set the pulley to its lowest position and attach a rope.
2. 02Lie on your back on the floor with your head toward the stack, a short distance away.
3. 03Grip the rope overhead and bend the knees with feet flat.
4. 04Position the upper arms vertical or angled slightly back toward the pulley.

Execution

1. 01Extend the elbows to drive the rope up until the arms are straight above the chest.
2. 02Keep the upper arms still as the forearms travel.
3. 03Squeeze the triceps at lockout with the rope ends slightly apart.
4. 04Bend the elbows to lower the hands back toward the floor behind the head.

Checkpoints

• -Lower back stays in gentle contact with the floor.
• -Upper arms hold one angle for the whole set.
• -Tension stays on the cable in the bottom stretch.
• -Head stays relaxed on the floor, not craning forward.

Common mistakes

• -Lying too close to the stack so tension disappears at the top.
• -Letting the elbows flare and drift toward the feet.
• -Arching the lower back to press the weight up.
• -Rushing the lowering phase into the stretch.